STRENGTH:

#overhead

With a running clock, establish heavy singles at each of the three lifts below:

Minutes 0:00 – 5:00 – 1-Rep Strict Press

Minutes 5:00 – 10:00 – 1-Rep Push Jerk

Minutes 10:00 – 15:00 – 1-Rep Split Jerk

BeachFit will do:

AMRAP 12

5 Burpee Deadlift (35/25lbs)

50ft Farmer Carry

100m Run

WOD:

#eighteen wheeler

AMRAP 18:

12/9 Calorie Assault Bike, row or ski erg

15 Wallballs (20/14) *Females 9′ Target

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

CASHOUT:

3 Supersets:

12 Front Rack Kettlebell Reverse Lunges

12 Single Leg Deadlifts

**On both movements, this comes out to (6) repetitions each leg, alternating sides each repetition, and the superset is intended to be completed “unbroken”. That is, after completing our reverse lunges, our aim is to not to put the kettlebells (or dumbbells) down.

Rest 1:00-2:00 between sets.